What woman does not dream of a wasp waist and an elastic stomach. Among the many methods of losing weight, many ladies prefer to try the torsion of a hoop. When used correctly, this method can be called effective. However, the answer to the question of whether the hoop will help to lose weight largely depends on the regularity of classes and the technique used.
General description of hula hoops
This sports equipment is designed to rotate at the waist or perform other gymnastic exercises. The hoop has long been used in home training. In total, four main types of hula hoops can be distinguished: classical gymnastic, massage, flexible and classic weighted.
Experts also give their comments on whether the hoop will help to lose weight. According to them, hula hoop as the only sports equipment can be most effective during the first month of training. Further, new physical activities should be gradually added to the torsion of the hoop. For example, when visiting a fitness room, it is best to start the workout with a hula hoop. This sports equipment is able to quickly tone the body.
The benefits of hula hoop lessons
The key to the effectiveness of such training in double exposure - external and internal. The latter ensures the creation of moderate loads on the heart muscle, that is, it accelerates the athlete's pulse, and, therefore, helps him to start fat burning processes. External influence is not so pronounced, but in combination with internal is also useful: the hoop presses on subcutaneous fat. We can say that during the lesson the effect produced is similar to that with anti-cellulite massage.
If we talk about whether the hoop will help to lose weight, then it is best to look at the benefits of training with this sports equipment:
- the tone and elasticity of the vessels are preserved;
- prevention of varicose veins;
- lipid fat reserves at the waist and sides are massaged with a hula hoop;
- overall coordination improves;
- the muscles of the upper torso gradually strengthen;
- blood circulation returns to normal;
- the back becomes straighter and the stomach retracts;
- quite intense calorie burning occurs;
- volumes in the hips and abdomen become smaller.
Features of the gymnastic hoop
No wonder this variety is called classical. Back in the days of the Soviet Union, people used such equipment directly at home in order to lose extra pounds. The projectile was about the same as the one used by professional gymnasts in their training and performances. Athletes preferred to practice with iron hoops. Rhythmic gymnastics was not characterized by the use of lightweight plastic or aluminum options.
Currently, in gymnasiums, hula hoops for girls weighing 1.2 to 3 kg are most often used. At the same time, the mass of a hula hoop for men can reach 7 kg. Trainers often recommend using weighted options for weight loss so that a beginner can handle it. Gradually, you can choose hula hoops with even greater mass. Heavy hoops increase the load on the main muscles involved in training.
Main application
Learning to rotate a hula hoop is not so difficult. The correctness of the technique will largely determine whether it is possible to lose weight with a hoop. Iron models show a fairly high efficiency, but you need to choose a comfortable load. The fact is that during rotation many muscle groups will be involved, including the press, the lumbar spine, buttocks, back and hips. When practicing with a hoop too heavy, the process rather exhausts a person, and for fat burning, the load should be quite long in time.
For example, even when a model weighing 3 kg is rotated, it is necessary to use the pelvic muscles more intensively, since an increased range of motion is required. Otherwise, the circle will constantly fall. If physical training allows you to cope with such a hula hoop, then the rate of fat burning can significantly increase. Take a lighter shell is required in the case when the beating of the gymnastic hoop causes discomfort. This is due to underdeveloped muscles. After training, it is very likely that multiple bruises will remain on the hips and legs.
Will the hoop help you lose weight?
Trainers and nutritionists speak positively about this method. Nevertheless, it will not be useful if you do not follow the recommended diet with a reduction in calories. The sports load itself should be sufficient, however, you should first consult with your doctor.
If we talk about specific figures regarding how much you can lose weight by twisting the hoop, then you can lose about 15 kcal in one minute of working with an ordinary lightweight shell made of aluminum or plastic. A weighted hula hoop weighing 3 kg with an increase in load also increases efficiency: with this option, the rate of burning calories increases to around 20 kcal in 60 seconds.
Estimated timelines and performance
It should be noted that in this matter, everything is usually strictly individual and mainly depends on the lifestyle, diet and initial physical data of a person. Equally important is the correct torsion technique. Daily workouts of 20 minutes are quite capable, with proper nutrition, to help remove from 4 to 8 cm from the waist for a month. In this case, it is better for a beginner to start turning light hula hoops for 10 minutes a day, and heavy ones - three times for 3 minutes or twice for 5 minutes a day.
You need to pay attention not only to how much you turn the hoop to lose weight at the waist, but also at what time of day the lesson will be most productive. Since the entire abdominal region is involved in rotation, training should not be carried out on a full stomach. You must wait at least 2.5 hours after the last meal. Exercising in the morning on an empty stomach is not prohibited, but you should listen to your body. If he can not stand a long training with a hula hoop without a preliminary snack, then there is no need to torment himself excessively.